Hyrox Membership Program

90/90 Hip Mobility

1 sets × 60 sec/side reps · 0

Slow controlled rotations, warm up hips before squatting.

Ankle Mobility Drill

1 sets × 10/side reps · 0

Knee-to-wall drill, prep ankles for squat depth.

Back Squat

4 sets × 6 reps · 70%%1RM

Base accumulation — controlled tempo 3s down, full depth, focus on bar speed out of the hole.

Romanian Deadlift

3 sets × 8 reps · 60%%1RM

Hinge pattern, hamstring stretch emphasis, keep bar close to legs.

Sled Push — loaded (competition-standard distance: 50m)

5 sets × 50m reps · Moderate — RPE 7

Drive knees, low shin angle, 90s rest between reps.

Farmers Carry

3 sets × 40m reps · Heavy — RPE 7

Braced core, quick controlled steps, no grip breaks mid-carry.

Plank

3 sets × 45 sec reps · 0

Full body tension, neutral spine, finisher for core stability.

Band Shoulder Dislocates

2 sets × 12 reps · 0

Open up shoulders before pulling/carrying work.

Thoracic Rotations

1 sets × 8/side reps · 0

Rotational mobility, prep for rowing and SkiErg.

SkiErg — pace intervals (race-pace 1000m efforts)

4 sets × 1000m reps · Race pace

Hold consistent split across all 4 efforts, 2 min rest between.

Rowing — pace intervals (race-pace 1000m efforts)

3 sets × 1000m reps · Race pace

Focus on stroke rate consistency (~24-28 spm), 2 min rest.

Wall Balls

4 sets × 20 reps · Standard competition ball

Full squat depth, hit target consistently, minimal unbroken sets.

Dead Bug

3 sets × 10/side reps · 0

Slow and controlled, maintain lower back contact with floor.

World's Greatest Stretch

1 sets × 5/side reps · 0

Full body mobility flow, prioritize hips and thoracic spine.

Hip Flexor Stretch

1 sets × 45 sec/side reps · 0

Prep hips for running intervals later in session.

Barbell Bench Press

4 sets × 6 reps · 70%%1RM

Controlled eccentric, full range, pause briefly at chest.

Barbell Row

4 sets × 8 reps · 65%%1RM

Squeeze shoulder blades, avoid momentum, control the negative.

Pull-Up / Chin-Up

3 sets × AMRAP reps · Bodyweight

Foundations: use Assisted Pull-Up variation if needed for full ROM.

Compromised Run (running immediately off a station — race-specific skill)

4 sets × 200m reps · Moderate pace

Run immediately after station work below to simulate race fatigue transitions.

Sandbag Lunges

4 sets × 20 steps reps · Moderate — RPE 6

Pair immediately before compromised run intervals, drive through front heel.

Ankle Mobility Drill

1 sets × 10/side reps · 0

Prep ankles and calves before running and lunges.

90/90 Hip Mobility

1 sets × 60 sec/side reps · 0

Open hips before simulation circuit.

1km Run (Hyrox)

1 sets × 1km reps · Moderate pace

Opening run to start simulation — settle into race pace.

SkiErg

1 sets × 1000m reps · Race pace

Station 1 of simulation, smooth consistent pulling rhythm.

Sled Push

1 sets × 50m reps · Race load

Station 2 — short powerful steps, chest low.

Sled Pull — rope, loaded (competition-standard distance: 50m)

1 sets × 50m reps · Race load

Station 3 — hand over hand, engage lats and core.

Burpee Broad Jump

1 sets × 40m reps · Bodyweight

Station 4 — efficient chest-to-floor burpee, jump for distance not height.

Farmers Carry — heavy (competition-standard distance: 200m)

1 sets × 200m reps · Race load

Station 5 — Foundations may reduce distance to 100m, maintain posture.

Sandbag Lunges — walking, loaded (competition-standard distance: 100m)

1 sets × 100m reps · Race load

Station 6 — controlled walking lunges, sandbag secure on back.

Wall Balls (competition-standard reps: 100 men's/75 women's open division)

1 sets × 75-100 reps · Standard ball

Final station — Foundations may scale to 50 reps, break into manageable sets.